Ask an Expert
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MARCH 2025 TOPIC: Natural Alternatives for Managing Anxiety and Panic Attacks
Marisa Moeller, Ph.D.
Owner of The Alternative Therapists Partnership, Inc. |
OUR EXPERT:
Marisa Moeller, Ph.D., is the owner of The Alternative Therapists Partnership, Inc. which offers a number of specialized holistic healing modalities. Marisa holds master’s degrees in English and psychology and a Ph.D. in psychology. She is a Reiki Master and holistic health therapist and is certified in several areas, including creative and expressive arts therapy, clinical hypnotherapy, and professional and life coaching. Marisa is the host of Radiant Living: Inspiring Humanity to Thrive, a powerful and inspiring network where those who've faced great adversity in their lives, whether physical, emotional or spiritual, explain how they have triumphed over it all with the right tools, creative outlets, and proper support. Marisa is also very involved in her community. For many years, she volunteered as a Girl Scout leader and as a regular volunteer for Barrett Art Center in Poughkeepsie, New York. She loves to read and collect antiques. She resides in Amenia, New York, with her husband and daughter. |
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I’m in a profession that requires me to speak in public on occasion. No matter how much I prepare, I start to freak out about an hour before. My anxiety increases, and I can’t manage to slow my heart rate. Is there anything I can do in this type of situation? ~ Beth (PA)
Public speaking anxiety is common, Beth, but with the right techniques, it can be effectively managed. While thorough preparation is essential, natural methods can help ease the physiological symptoms that arise before stepping on stage. Breathing exercises, such as the 4-7-8 method (or box breathing), activate the body's relaxation response by slowing the heart rate and calming the nervous system. Taking slow, deep breaths shifts focus away from anxious thoughts and reduces the fight-or-flight response. Progressive Muscle Relaxation is another useful technique, involving the intentional tensing and releasing of different muscle groups to relieve tension. Moving from the toes upward, this practice promotes a sense of physical relaxation that can help alleviate anxiety. |
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Mindfulness meditation is also an effective tool, encouraging presence and nonjudgmental awareness of thoughts and sensations. Even a brief five-to-ten-minute session before a presentation can significantly improve focus and calmness. If unfamiliar with meditation, guided sessions or mindfulness apps can provide helpful structure.
Additionally, visualization techniques can reinforce confidence by mentally rehearsing a successful presentation. Imagining yourself speaking with poise and clarity helps create a positive mindset, reducing pre-event anxiety.
Engaging in light movement before speaking can also help regulate heart rate and dissipate nervous energy. A brisk walk, some gentle stretching, or yoga can release endorphins, which naturally elevate mood and ease tension.
Some individuals find that natural remedies such as chamomile, lemon balm, passionflower, or adaptogens like ashwagandha offer relaxation support. However, it is important to consult a healthcare provider before incorporating supplements, especially if taking other medications or managing health conditions.
Aromatherapy can also be beneficial, with essential oils like lavender and bergamot known for their calming properties. Using a personal inhaler or diffuser before a speech can serve as a subtle reminder to relax.
Lifestyle adjustments further contribute to managing public speaking anxiety. Limiting caffeine intake prevents an unnecessary spike in heart rate and jitters, while getting adequate rest and maintaining balanced nutrition supports overall stress resilience. Reinforcing a confident mindset with positive affirmations can also make a significant difference, reminding you of your preparation and capability.
Finding the right combination of these techniques can help create a personalized pre-speaking ritual that reduces anxiety and fosters confidence. With time and practice, managing nerves will become second nature, allowing for a more composed and effective presentation. Don’t be surprised if you are soon commanding the stage!
I don't believe in taking medication. So, I’ve been trying meditation and breathwork to try to ease anxiety. However, this doesn’t work when I start to panic out of the blue in public. Any ideas for what to do in this case?” ~ Anonymous (NY)
Experiencing unexpected panic in public can feel overwhelming, especially when familiar techniques like meditation or deep breathing don’t provide immediate relief. In these moments, natural methods can be highly effective in regaining a sense of calm and control.
One approach is to engage the senses, shifting focus away from anxious thoughts and into the present moment. The 5-4-3-2-1 technique — identifying five things you see, four you can touch, three you hear, two you smell, and one you taste — can quickly ground you and disrupt a rising panic. Carrying a small personal item, like a stone or a piece of jewelry, can serve as a tactile anchor, offering a subtle but powerful reminder of stability. Scents also have a strong influence on the nervous system, and keeping a handkerchief infused with lavender or sandalwood can trigger a calming response.
If you lean toward herbal remedies, and it sounds like you may, there are several which are said to support individuals in moments of sudden panic. Kava root and passionflower tinctures are excellent for quickly calming the nervous system without sedation — just a few drops under the tongue can take the edge off. Lemon balm tea is another gentle but effective option that helps ease anxiety and tension. Chewing on dried ginger or cardamom pods is also a simple trick that helps redirect focus and settle the body. You may find they give you quite a kick.
Experimenting with these different techniques can help you develop a personal toolkit to manage sudden panic attacks more effectively. Over time, you might find that combining a few of these approaches offers the best relief for you, giving you more confidence when unexpected anxiety strikes.
Do sleep habits/patterns affect anxiety and/or panic attacks? I’ve been keeping a journal and have found that when I’m exhausted, it’s more likely that a panic attack will come on for no reason. Is this unusual? ~ Angie (SC)
This is not unusual at all, Angie! Poor sleep can heighten anxiety and make the nervous system more reactive, increasing the likelihood of panic attacks. Improving sleep habits through natural strategies can be an effective way to reduce anxiety and promote overall well-being. One of the most important steps is establishing a consistent sleep schedule, as going to bed and waking up at the same time each day helps regulate the body’s internal clock. A structured bedtime routine further reinforces this rhythm, signaling to the body that it’s time to unwind. Engaging in calming activities such as reading, listening to soothing music, or practicing gentle stretches can ease the transition into restful sleep.
Creating an optimal sleep environment is equally important. A cool, dark, and quiet bedroom supports deeper, uninterrupted rest, while blackout curtains or white noise machines can help minimize external disturbances. Limiting screen exposure to at least 30 minutes before bedtime is also crucial, as blue light from electronic devices can disrupt the body's natural sleep-wake cycle. By incorporating these strategies consistently, it becomes easier to achieve high-quality sleep, which in turn helps manage anxiety and enhance overall mental and physical health.
If you choose to incorporate herbal remedies to further support restful sleep, you may want to consider valerian root or passionflower tea/tincture before bed — they are purported to help relax the mind without grogginess. Magnesium (especially glycinate) is said to ease tension and improve sleep quality as well. Chamomile tea, lavender essential oil, and reishi mushroom are also thought to be great for promoting deep rest.
By focusing on these natural alternatives, you may find that improved sleep quality leads to a decrease in anxiety levels and fewer panic attacks. Your journal is a most valuable tool in identifying patterns and fine-tuning these strategies to work best for you. Keep up the good work!
I have been prescribed medication for my mental wellness. I do not like how I feel on the meds and want to switch to natural alternatives. The doctor says I need these meds to help with my anxiety and panic attacks. How should I proceed? ~ Denise (NJ)
Switching from medication to natural alternatives for mental wellness is a significant decision and should be approached with care and professional guidance. Many people explore complementary methods, but it’s important to do so safely and in a way that supports your overall well-being, Denise.
Before making any changes to your anxiety management routine, it’s important to consult with a healthcare professional. Speaking with your doctor or mental health provider can help you assess your situation and determine whether a gradual transition is appropriate. They can also guide you through the process, ensuring that any adjustments you make do not lead to sudden disruptions that could worsen your symptoms.
If you decide to explore natural alternatives, integrating them gradually alongside professional support can be beneficial. Complementary therapies, such as cognitive-behavioral therapy (CBT) or counseling, can work in tandem with natural approaches, providing a well-rounded strategy for managing anxiety. By combining professional guidance with holistic methods, you can create a balanced approach that supports both your mental and emotional well-being. Keep in mind that some individuals do find support in herbal remedies. However, always consult a professional before adding any supplements and/or herbs to your wellness routine, as they can interact with other treatments.
Should you choose to integrate these natural methods, keeping a journal may be the best way you can track changes in your mood, anxiety levels, and overall well-being. Sharing your observations with your healthcare provider can further tailor your approach to what works best for you.
Remember, while natural alternatives can be effective for some, they may not fully replace medication for everyone. A carefully managed, gradual transition under professional guidance is key to ensuring your mental wellness remains supported throughout the process as well as your continued good health.
Disclaimer: The advice posted here is for general information purposes only and should not be used as a substitute for seeking medical and/or psychological advice from your personal, licensed healthcare provider.
Additionally, visualization techniques can reinforce confidence by mentally rehearsing a successful presentation. Imagining yourself speaking with poise and clarity helps create a positive mindset, reducing pre-event anxiety.
Engaging in light movement before speaking can also help regulate heart rate and dissipate nervous energy. A brisk walk, some gentle stretching, or yoga can release endorphins, which naturally elevate mood and ease tension.
Some individuals find that natural remedies such as chamomile, lemon balm, passionflower, or adaptogens like ashwagandha offer relaxation support. However, it is important to consult a healthcare provider before incorporating supplements, especially if taking other medications or managing health conditions.
Aromatherapy can also be beneficial, with essential oils like lavender and bergamot known for their calming properties. Using a personal inhaler or diffuser before a speech can serve as a subtle reminder to relax.
Lifestyle adjustments further contribute to managing public speaking anxiety. Limiting caffeine intake prevents an unnecessary spike in heart rate and jitters, while getting adequate rest and maintaining balanced nutrition supports overall stress resilience. Reinforcing a confident mindset with positive affirmations can also make a significant difference, reminding you of your preparation and capability.
Finding the right combination of these techniques can help create a personalized pre-speaking ritual that reduces anxiety and fosters confidence. With time and practice, managing nerves will become second nature, allowing for a more composed and effective presentation. Don’t be surprised if you are soon commanding the stage!
I don't believe in taking medication. So, I’ve been trying meditation and breathwork to try to ease anxiety. However, this doesn’t work when I start to panic out of the blue in public. Any ideas for what to do in this case?” ~ Anonymous (NY)
Experiencing unexpected panic in public can feel overwhelming, especially when familiar techniques like meditation or deep breathing don’t provide immediate relief. In these moments, natural methods can be highly effective in regaining a sense of calm and control.
One approach is to engage the senses, shifting focus away from anxious thoughts and into the present moment. The 5-4-3-2-1 technique — identifying five things you see, four you can touch, three you hear, two you smell, and one you taste — can quickly ground you and disrupt a rising panic. Carrying a small personal item, like a stone or a piece of jewelry, can serve as a tactile anchor, offering a subtle but powerful reminder of stability. Scents also have a strong influence on the nervous system, and keeping a handkerchief infused with lavender or sandalwood can trigger a calming response.
If you lean toward herbal remedies, and it sounds like you may, there are several which are said to support individuals in moments of sudden panic. Kava root and passionflower tinctures are excellent for quickly calming the nervous system without sedation — just a few drops under the tongue can take the edge off. Lemon balm tea is another gentle but effective option that helps ease anxiety and tension. Chewing on dried ginger or cardamom pods is also a simple trick that helps redirect focus and settle the body. You may find they give you quite a kick.
Experimenting with these different techniques can help you develop a personal toolkit to manage sudden panic attacks more effectively. Over time, you might find that combining a few of these approaches offers the best relief for you, giving you more confidence when unexpected anxiety strikes.
Do sleep habits/patterns affect anxiety and/or panic attacks? I’ve been keeping a journal and have found that when I’m exhausted, it’s more likely that a panic attack will come on for no reason. Is this unusual? ~ Angie (SC)
This is not unusual at all, Angie! Poor sleep can heighten anxiety and make the nervous system more reactive, increasing the likelihood of panic attacks. Improving sleep habits through natural strategies can be an effective way to reduce anxiety and promote overall well-being. One of the most important steps is establishing a consistent sleep schedule, as going to bed and waking up at the same time each day helps regulate the body’s internal clock. A structured bedtime routine further reinforces this rhythm, signaling to the body that it’s time to unwind. Engaging in calming activities such as reading, listening to soothing music, or practicing gentle stretches can ease the transition into restful sleep.
Creating an optimal sleep environment is equally important. A cool, dark, and quiet bedroom supports deeper, uninterrupted rest, while blackout curtains or white noise machines can help minimize external disturbances. Limiting screen exposure to at least 30 minutes before bedtime is also crucial, as blue light from electronic devices can disrupt the body's natural sleep-wake cycle. By incorporating these strategies consistently, it becomes easier to achieve high-quality sleep, which in turn helps manage anxiety and enhance overall mental and physical health.
If you choose to incorporate herbal remedies to further support restful sleep, you may want to consider valerian root or passionflower tea/tincture before bed — they are purported to help relax the mind without grogginess. Magnesium (especially glycinate) is said to ease tension and improve sleep quality as well. Chamomile tea, lavender essential oil, and reishi mushroom are also thought to be great for promoting deep rest.
By focusing on these natural alternatives, you may find that improved sleep quality leads to a decrease in anxiety levels and fewer panic attacks. Your journal is a most valuable tool in identifying patterns and fine-tuning these strategies to work best for you. Keep up the good work!
I have been prescribed medication for my mental wellness. I do not like how I feel on the meds and want to switch to natural alternatives. The doctor says I need these meds to help with my anxiety and panic attacks. How should I proceed? ~ Denise (NJ)
Switching from medication to natural alternatives for mental wellness is a significant decision and should be approached with care and professional guidance. Many people explore complementary methods, but it’s important to do so safely and in a way that supports your overall well-being, Denise.
Before making any changes to your anxiety management routine, it’s important to consult with a healthcare professional. Speaking with your doctor or mental health provider can help you assess your situation and determine whether a gradual transition is appropriate. They can also guide you through the process, ensuring that any adjustments you make do not lead to sudden disruptions that could worsen your symptoms.
If you decide to explore natural alternatives, integrating them gradually alongside professional support can be beneficial. Complementary therapies, such as cognitive-behavioral therapy (CBT) or counseling, can work in tandem with natural approaches, providing a well-rounded strategy for managing anxiety. By combining professional guidance with holistic methods, you can create a balanced approach that supports both your mental and emotional well-being. Keep in mind that some individuals do find support in herbal remedies. However, always consult a professional before adding any supplements and/or herbs to your wellness routine, as they can interact with other treatments.
Should you choose to integrate these natural methods, keeping a journal may be the best way you can track changes in your mood, anxiety levels, and overall well-being. Sharing your observations with your healthcare provider can further tailor your approach to what works best for you.
Remember, while natural alternatives can be effective for some, they may not fully replace medication for everyone. A carefully managed, gradual transition under professional guidance is key to ensuring your mental wellness remains supported throughout the process as well as your continued good health.
Disclaimer: The advice posted here is for general information purposes only and should not be used as a substitute for seeking medical and/or psychological advice from your personal, licensed healthcare provider.
